Masters Saturday 9/16/17
PRACTICE 5:30-6:30AM!!!!
Warm up:
6 x 100s @ 1:45 50 drill, 50 choice
6 x 75s @ 1:15 pull
8 x 50s @ :55 descend 1-4, 5-8
(1450)
Drill set:
Backstroke kick with pull buoy.
Do 2Xs-
4x25s back kick with pull buoy @ :45
3x50s swim back @ 1:00
(500)
Main set:
10x100s @ 1:40/2:00
1-all free
2-25 back 75 free
3-50 back 50 free
4-75 back 25 free
5-all back
Repeat, you can replace back with a different stroke for #6-10
(1000)
6x25s @ :30
Any 4 fast, 2 easy
Add up for 100 time
100 cool down
Total 3200
